Why exercise during pregnancy?

Exercise has many benefits for pregnant women. It can reduce your risk of pregnancy-related problems, such as constipation, insomnia, back pain, gestational diabetes, high blood pressure, and excessive weight gain. Exercise can also boost your mood and energy, help you cope with labour, and take some of the work out of getting back into shape after the birth (since you'll be starting with a fitter body).

Is exercise safe for all pregnant women?

Most pregnant women can exercise safely once they check with their doctor. But women with high-risk or complicated pregnancies may need to avoid exercise. Before exercising during pregnancy, check with your doctor.

How do I get started?

If you exercised before you got pregnant, you can usually continue with your normal workouts during pregnancy. Just check with your doctor first to make sure all the activities you've planned are safe. Try to exercise for at least 10 minutes during each exercise session to maximize health benefits.

If you're new to exercise, you may want to wait until the second trimester to start your exercise program, as many women are nauseated and exhausted during the first trimester. Check with your doctor before starting, beginning with a small amount of exercise (about 15 minutes 3 times a week), and gradually working your way up to 30 minutes a session. Your goal should be to complete at least 150 minutes of moderate-intensity aerobic physical activity each week.

Make sure you have well-fitting athletic shoes, a supportive bra, and clothes that are loose and comfortable.

What types of exercise are best in pregnancy?

The safest activities are gentle, low-impact sports like walking or swimming. You may also try prenatal fitness classes. Some pregnant women also enjoy yoga or Pilates (check with your doctor or instructor to see if there are any positions you should avoid). You can also do strength training, but avoid lifting to failure or holding your breath. It's also a good idea to avoid exercises that increase your risk of trauma to the belly or loss of balance (especially in the third trimester), such as horseback riding. Avoid scuba diving during pregnancy, as the pressure changes can harm the baby.

Your fitness routine should also include Kegel exercises to strengthen the pelvic floor muscles. These exercises make it easier to push during labour and reduce your risk of tearing, hemorrhoids, and leaking urine. They also help improve your sex life. To do Kegel exercises, squeeze your pelvic floor muscles (the ones you use to stop the flow of urine) for 10 seconds, and repeat 10 times. You can do them anywhere, even sitting at your desk!

How do I know if I'm exercising too hard?

Your goal for exercising during pregnancy should be to keep up a good fitness level, not to train for a triathlon! Aim for the following heart rates:

under 20 years old: 140 to 155 beats per minute

age 20 to 29: 135 to 150 beats per minute

age 30 to 39: 130 to 145 beats per minute

age 40 and over: 125 to 140 beats per minute

You should also be able to pass the "talk test" while exercising: if you're exercising too hard to talk comfortably, it's time to ease off. Stay in touch with your body, and slow down if you feel uncomfortable.

You should stop exercising and get medical attention if you experience any of the following: